Macca's 12-Week Olympic Distance - Beginner

Overview

This plan is designed for new members looking to start the sport of triathlon. With this plan you will be able to comfortably finish the race. Starts at 6 hours per week and peaks at 8 hours.

See Plan in Training Tilt

Schedule

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (5x1's) swim: Swim Endurance Decreasing 50's ride: Bike Strength / Run OTB run: Bike Strength / Run OTB 85% swim: Speed-Technique 1 run: Run - Endurance (Short) swim: Recovery 20x50's ride: Bike Big Ring Effort ride: Endurance

run: 1h 36 m
swim: 1h 48 m
ride: 2h 56 m
Total: 6h 20 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (5x1's) swim: Swim Endurance Decreasing 50's ride: Bike Strength / Run OTB run: Bike Strength / Run OTB 85% swim: Speed-Technique 1 run: Run - Endurance (Short) swim: Recovery 20x50's ride: Bike Big Ring Effort ride: Endurance

run: 1h 36 m
swim: 1h 48 m
ride: 2h 56 m
Total: 6h 20 m

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (5x1's) swim: Swim Endurance Decreasing 50's ride: Bike Strength / Run OTB run: Bike Strength / Run OTB 85% swim: Speed-Technique 2 run: Run - Endurance (Short) swim: Recovery 30x50's ride: Bike Big Ring Effort ride: Endurance

run: 1h 36 m
swim: 2h 14 m
ride: 2h 56 m
Total: 6h 46 m

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (5x1's) swim: Swim Endurance Increasing 100's ride: Bike Strength / Run OTB run: Bike Strength / Run OTB 85% swim: Speed-Technique 2 run: Run - Endurance (Short) swim: Recovery 30x50's ride: Bike Big Ring Effort ride: Endurance

run: 1h 36 m
swim: 2h 21 m
ride: 2h 56 m
Total: 6h 53 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (5x1's) swim: Swim Endurance Increasing 100's ride: Bike Strength / Run OTB run: Bike Strength / Run OTB 85% swim: Speed-Technique 3 run: Run - Endurance (Short) swim: Recovery 50's ride: Bike Big Ring Effort ride: Endurance

run: 1h 36 m
swim: 2h 9 m
ride: 2h 56 m
Total: 6h 41 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (5x1's) swim: Swim Endurance 50's and 100's run: Bike Strength / Run OTB Race Effort ride: Bike Strength / Run OTB swim: Speed-Technique 3 run: Run - Endurance (Short) swim: Recovery 50's ride: Bike Big Ring Effort ride: Endurance

run: 2h 5 m
swim: 2h 9 m
ride: 2h 56 m
Total: 7h 10 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (4x1's) swim: Swim Endurance 50's and 100's ride: Bike Strength / Run OTB run: Bike Strength / Run OTB Race Effort swim: Speed-Technique 4 run: Run - Endurance (Short) swim: Recovery 50's ride: Bike Big Ring Effort ride: Endurance

run: 2h 5 m
swim: 2h 9 m
ride: 2h 56 m
Total: 7h 10 m

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (4x1's) swim: Swim Endurance 50's and 100's ride: Bike Strength / Run OTB run: Bike Strength / Run OTB Race Effort swim: Speed-Technique 4 run: Run LSD swim: Elevator Swim Brick ride: MVO2 Brick ride: Endurance

run: 2h 35 m
swim: 2h 12 m
ride: 3h 16 m
Total: 8h 3 m

Week 9
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (5x1's) swim: Swim Endurance 100's ride: Bike Strength / Run OTB run: Bike Strength / Run OTB Race Effort swim: Speed-Technique 5 run: Run LSD swim: Elevator Swim Brick ride: MVO2 Brick ride: Endurance

run: 2h 35 m
swim: 2h 10 m
ride: 3h 16 m
Total: 8h 1 m

Week 10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (5x1's) swim: Swim Endurance 100's ride: Bike Strength / Run OTB run: Bike Strength / Run OTB Race Effort swim: Speed-Technique 5 run: Run LSD swim: Elevator Swim Brick ride: MVO2 Brick ride: Endurance

run: 2h 35 m
swim: 2h 10 m
ride: 3h 16 m
Total: 8h 1 m

Week 11
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (5x1's) swim: Swim Endurance 100's ride: Bike Strength / Run OTB run: Bike Strength / Run OTB 4-3-2-1 swim: Speed-Technique 5 run: Run - Endurance (Short) swim: Elevator Swim Brick ride: MVO2 Brick ride: Endurance

run: 1h 56 m
swim: 2h 10 m
ride: 3h 16 m
Total: 7h 22 m

Week 12
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Run Strength/Endurance (5x1's) swim: Swim Endurance 100's ride: Bike Strength / Run OTB run: Bike Strength / Run OTB 4-3-2-1 swim: Speed-Technique 5 ride: Taper Day Off swim: Swim - On Course ride: Taper Bike Spin other: Race Day

run: 1h 26 m
swim: 1h 42 m
ride: 1h 25 m
Total: 4h 33 m

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